Posts by Paul Cesario
The No Time Full Body Kettlebell Workout
If you’re ever low on time but want a short and effective total body workout then this is for you! Perform 3-10 rounds of the following exercises, depending on your fitness level: [highlight]Atomic Pushup 10x[/highlight] [highlight]One Arm Thrusters 10x (5 each side)[/highlight] [highlight]One Arm TRX Row w/ KB curl 10x each side [/highlight] [highlight]Getup 5x each…
Read More10 & Under Tennis and Its Benefits in Youth Tennis
10 & Under Tennis And It’s Benefits for Youth Tennis One of the premier programs at The New Rochelle Racquet Club is centered around youth tennis, focusing on the TAUT division, or Ten and Under Tennis. But what is TAUT? What are its benefits and what makes it special for those just getting into…
Read MoreSuper Legs; A Quick Kettlebell Strength/Endurance Circuit
Have you ever wanted to get a fast but powerfully effective workout for your legs? This Super Legs Kettlebell Workout will do just that for you! Working on power, strength, and endurance, while also increasing your cardiorespiratory fitness, each round is packed with calorie burning effective exercises! Pre-Workout: After a thorough 4-5 minute mobility focused warm-up…
Read MoreWhat is Variable Intensity Interval Training (VIIT)?
Variable Intensity Interval Training or VIIT is an exercise format in which you rotate between high-intensity interval training (HIIT) with medium-intensity (strength/endurance) and low-intensity (mind/body) recovery periods for a shorter, more efficient workout. Typically, you would start with high-intensity intervals, which should be performed close to maximal effort (90 percent intensity). The next round should…
Read MoreThe Rock Club’s Team Rock Claims 2017 Regional Bouldering Championship
Every December, thousands of young climbers from around the country flock to local climbing gyms to compete in The Bouldering Youth Regional Championships hosted by USA Climbing. Youth athletes showcase their bouldering skills and compete for the opportunity to move on to the Divisional and National Championships. This year the Regionals comp was held at…
Read More10 Minute Quickie Workout
Here’s a PBF Quickie Workout; no equipment necessary and can be executed in about 10 minutes! [unordered_list style=”bullet”] Speed Squats 10 seconds Normal Squats 20 seconds Squat Holds 20 seconds Pushups 20 seconds Rest 10 seconds [/unordered_list] Description Standing with feet slightly wider than shoulder width perform squats as quickly as possible for 10 seconds…
Read MoreThe Rock Club’s Meghan McDonald to Coach US Youth Climbing Team
Every year, the IFSC (International Federation of Sport Climbing) holds an annual youth climbers event for the world’s most elite climbers. We are proud to announce that The Rock Club’s Gym Director, coach, and all around rock climbing stud Meghan McDonald will be coaching the 2016 US Youth National Team. Coaching rock climbing teams is…
Read MoreUSTA Eastern Sectional Champs The Volley Girls Prepping For Nationals
The countdown for the 2016 USTA Nationals in Tucson, Arizona has begun and the New Rochelle Racquet Club’s own Women’s 3.0 40+ team is working hard to prepare. It’s been a long journey beginning with the regular tennis season which started last April, followed by the local, regional and sectional playoffs leading to the National…
Read MoreBouldering: The Facts You Need to Know
When most people think of rock climbing, they think about harnesses, ropes, and heights. As the sport has gained momentum over the last few years, and with more gyms popping up, a different style of climbing has become popular: “Bouldering.” Bouldering is a type of climbing that doesn’t require a harness, a rope, or a partner.…
Read MoreUSTA Fall Tournament Season Begins
The USTA fall season is upon us. The New Rochelle Racquet Club, Westchester’s premier indoor tennis facility, will be hosting a number of USTA Tournaments throughout the fall season (the fall schedule can be viewed here). If you’d like to participate in the tournament, you can contact brian@nrrc.us. As a courtesy, all required USTA entry fees…
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